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How to do the exercise
The 90 Degree Front Lever Raise is an advanced calisthenics skill that builds tremendous core strength, shoulder stability, and full-body control. It’s an essential progression toward mastering the Front Lever and improving straight-arm pulling power. Here’s how to perform it correctly:
1. Starting Position
Hang from a pull up bar with your hands shoulder-width apart and your body fully extended. Keep your arms straight, engage your lats, and activate your core and glutes to maintain a tight hollow body position before starting the raise.
2. Raising Phase
From the dead hang, contract your lats and core to lift your body upward until you reach a 90-degree angle relative to the ground. Your body should remain completely straight throughout the motion - no bending at the hips or knees. Move slowly and under full control.
3. Hold at 90 Degrees
At the top position, your body should be parallel to the ground. Hold the position briefly to increase time under tension and improve stability. Focus on keeping your shoulders retracted and core fully engaged.
4. Lowering Phase
Slowly lower your body back down to the starting position while maintaining full control and a straight line. Avoid swinging or relaxing your core. This eccentric phase is key for strength development.
5. Reset and Repeat
Once you’re fully extended again, reset your body tension and repeat for the desired number of repetitions. Perform each rep with precision - quality over quantity is crucial for progress and injury prevention.
Recommended Equipment for 90 Degree Front Lever Raise
Benefits of the exercise
The 90 Degree Front Lever Raise develops incredible pulling power and core control while improving shoulder stability and full-body coordination:
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Builds immense strength in the lats, core, and shoulders
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Teaches body control and tension required for static skills like the Front Lever
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Improves straight-arm strength and scapular stability
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Enhances performance in pull-based calisthenics skills and transitions
This exercise is a must for athletes working toward the Front Lever or looking to refine strength and form in advanced pulling movements.
Main muscles used
The 90 Degree Front Lever Raise primarily targets:
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Latissimus Dorsi (Lats)
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Core muscles – especially rectus abdominis and obliques
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Rear Deltoids and Rhomboids
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Biceps and Forearms (as secondary stabilizers)
Maintaining a straight body line engages almost every muscle from your shoulders to your toes, creating a full-body isometric challenge.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the 90 Degree Front Lever Raise include:
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Bending the arms: Keep your elbows locked to maximize straight-arm strength and control.
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Arching the lower back: Engage your core and glutes to maintain a hollow position throughout the movement.
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Using momentum: Perform the raise slowly and under full control to truly build strength.
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Incomplete range of motion: Aim for a clean 90-degree position before lowering back down.
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Neglecting shoulder engagement: Keep your scapula depressed and retracted to protect your shoulders and maintain stability.
Train consistently, focus on technique, and progress gradually — mastering this movement will significantly improve your overall calisthenics performance.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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